July (2016) Running Challenge
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@Stoshew71 Thanks for the Galloway video! That's very encouraging!
That was Jack Daniels, not Galloway.
We'll, shows how much I know..
This is Jeff Galloway
https://www.youtube.com/watch?v=nQfOMrEEmF40 -
July:
1st. 5
2nd. 5
3rd. 5 ( Local Hospice Colour Run)
5th. 7
6th. 4
Total 26km out of 112km
Up coming races:
3rd Colour Run Done!
31st Helena Tipping Wrexham 10km6 -
Woohoo! Distance PR! First 10k ever. Ran at 7:30 this morning and it was 80° and 80% humidity. Took lots of walk breaks and brought my water with me.
7/1 - 0 mi - 0 mi
7/2 - 0 mi - 0 mi
7/3 - 5 mi - 5 mi
7/4. - 0 mi - 5 mi
7/5. - 0 mi - 5 mi
7/6 - 6.2 mi - 11.2 mi
Races :
6/11 Run and Ride 5K Cedar Point - Done
7/10 Debbie Hudacko 5 mile ? Nope. Not gonna do it.
10/8 Outdoor Trail Series 5 mile #1
11/5 Outdoor Trail Series 5 mile #2
12/3 Outdoor Trail Series 5 mile #3
12/11 Santa Hustle Half Marathon Cedar Point11 -
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AdrianChr92 wrote: »
Which is why I love cats
That's so sad about the dogs...that they are abused and that they are allowed to harm people. I don't like to see animals euthanized, but you can't have them out mauling children.
I think cats are pretty awesome, too.
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Oh, and today was a big fat fail-whale of a run. This will be the only week for a month where I can sleep in a little and I've been rocking that--but it's also the hottest weather of the year so far and in the low 90s by lunch time. And guess when I've been getting out? Ugh. Today I ran a whole mile...and then I quit because my knee hurt and I felt like I needed someone to wring me out like a sponge.
Tomorrow the kiddos have a mid-morning doctor appointment, so if I want to run it will have to be early. And since I basically didn't run today, I guess I'll be setting that alarm clock.
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@kimlight2 great job on the distance PR!1
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Great job @kimlight2 on getting your first ever 10k!
I have to admit the VO2 max discussion is eluding me too at this point. All I know is that my Garmin Forerunner 235 tells me my V02 max is 36. I'm 47 years old and have only been running 10 months (pretty sedentary before that). This falls in the category of "good" I guess from the color code.
I also don't pay attention to the HR zones from Garmin but I see that my group speed workout yesterday where we did intervals and sprints I was in Z5 34% of the time and Z4 44% of the time. A really easy run from the weekend was never in Z5 and my long run was 63% of the time in Z5. I'm not sure what is good or bad, but I'll look back at some of the resources and posts above and think about it some more.
Anyway, I still plan to get a run in tonight when the sun gets a little lower. It's going to be a nice and easy one for sure. It's sticky out there.
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Haven't caught up with all the posts yet, just want to update my mileage first:
7/01 5.6 miles
7/02 4.8
7/03 2.8
7/04 Rest
7/05 3.4
7/06 9.9
Upcoming Race: 8/21 AFC Half Marathon
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JULY 2016 - Running
==========
01 - 3.10 miles
04 - 3.66
06 - 4.42
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Total = 11.18 Running MilesTOTAL - 44.36 July Cycling Miles - Check Out July Cycling Challenge
All miles on the KATY, MKT, and Hinkson Creek Trails in Central Missouri.
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July goal.....run
7/1 snorkel 4 hours
7/2 7.53
7/3 3.23
7/4 3.29
7/5 rest
7/6 4.39
Total 18.44
Upcoming races:
SHEPower Virtual Half: July 18
Las Vegas RocknRoll Virtual runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo in August
......Lead Singer in September
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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This morning about 6:20am - Thank God tomorrow is a rest day!
Now - Aw, man...I don't get to run again until Friday3 -
Date Miles today. Miles for July
7/1 3.1 miles - 3.1
7/2 14 miles - 17.1
7/3 REST DAY
7/4 9 miles - 26.1
7/5 9 miles - 35.1
7/5 6.2 miles - 41.3
7/6 6.2 miles - 47.5
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Rocket City Marathon - 12/10
I almost forgot to log my run from this afternoon. Busy day at work. I didn't get a chance to run until late in the afternoon and boy was it hot. Had to rush after my run to make a meeting after work (non work related). Just now settling down and getting ready for bed. Early morning with my Panera Pounders group run.
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DAY 1 YAY!!!
2mi easy heat run cruise @ 8:22/mi. I felt like a Rocket ready to take off today. Really springy too. I did unintentionally loose 5lb the last few days. Now 145lb. So that will make a difference. Legs feel lighter etc. Guess I'll get the counter started!
2mi easy @ 8:22/mi
Total: 2 / 200mi
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I know that this is one of the most active groups - 1 day and 65+ posts wowser- no way I can keep up and cheer everyone. @skippygirlsmom great hearing skips continued growth and success. @Stoshew71 Great pictures of your vacation - some of those trails really begged for running shoes. All those running in the heat I don't know how you manage, I read your descriptions - soupy - thick - etc, as a northern we don't have that problem.
@Tweaking_Time Is that a Sprint Triathlon you are looking at, 750m swim, 20km bike, 5km run?
@Amandajs232 Congratulations on heading out with a running group. It was the best thing I did to improve my running. Don't worry about your distance or pace as most runners are glad to see another person come out to join the club. We just had a 16yr and his mother join ours - he is a speed demon - for 100m and then dies so we are teaching him to pace.
Another short run tonight 4 km in 29 mins. Faster than a turtle, slower than my pre-injury pace. Comes out to 7:15/km. I must have paused my watch yesterday before I finished my run as I ran the same distance - felt like the same pace but 9 minutes slower today. Can feel the quads tonight - the last time I felt them was at the Jasper HM in the mountains = elevation changes. The mental struggle is the biggest battle. Going from close to 140km / month and being in a state of HM ready to only 4 km and struggling. I know it will get better and I will get back in the routine.
07/01 – 0.0 km – 0.0 - 100 km – 619.2 km
07/05 – 4.0 km – 4.0 – 96 km – 623.2 km
07/07 – 4.0 km – 4.0 – 92 km – 627.2 km
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Day 6: 3 miles
Monthly total: 42.75/100 miles3 -
More hot miles tonight testing out a new multisport watch (910XT) - picked it up on clearance for $125 as I needed something to measure power for my bike, wanted to follow the bike workouts in my tri plan, needed better swim functionality, and my Forerunner 225 won't last me the 10.5 hours for my full Ironman in the fall.
12 more days of Florida running until I return back to the cooler northeast.
7/2 - 9 miles
7/4 - 1 mile
7/5 - 7 miles
7/6 - 5 miles
Total: 23 miles
Goal: 180 miles
Remaining: 158 miles
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
@raptor2763 - Kinda on the opposite end of the spectrum here w.r.t. mileage goals (just ran a 3:08 marathon/Boston Qualifier w. 50-60 slow easy miles/week at 3-4 minutes/mile above my marathon pace w. only about 5 miles/week of speedwork). Optimal running BMI is about 20-21 for marathons, and I find it much much easier to take & keep weight off by keeping my volume up. Still, I haven't been injured in 4 years of running, and given my race schedule (w. an IM 70.3 in Sep, Marathon in Oct, and full IM in November), staying healthy is priority #1 at this point. Being retired also helps on the free time front.4
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